I don't have the book just been going on what my trainer and forum boards post.
To begin with, you need to find your rep number by doing the following and you'll need someone to call the times out to you:
You will be switching hands on the minute, so consider which arm should go first. During the first four minutes of testing, it's very important that you keep to the designated pace, instead of jumping the gun and cranking out the specified reps. The setup looks like this:
1st minute: 10 reps or 1 rep per 6 seconds
2nd minute: 14 reps or 1 rep per 4.5 seconds
3rd minute: 18 reps or 1 rep per 3.5 seconds
4th minute: 22 reps or 1 rep per 2.5 seconds
5th minute: All out or as many reps as possible
Once you've done this, divide the number of reps in your final minute by 4 and round up to the next whole number. This is your individual number and you can now crack on with VWC proper.
Start off by doing the 15:15 protocol whereby you are aiming to work up to doing 80 sets of your number. Each set must be completed in 15 seconds, as soon as you can no longer do this then that's the session over.
You should be doing a set on one arm, rest for 15 seconds and then do a set on the other arm and repeat until you're done.
I ended up with 6 as my rep number and the most anyone goes is 8. Beyond that and its either add rounds or weight.
You start with 20 minutes, or 40 rounds. Each side=1 round so you're doing 20 each side. Try to keep a steady pace but make sure you get all your reps done in 15 seconds.
Its a great workout but really does take some mental focus because around half way you're wishing you would just end it. You gotta motivate yourself through to the end. But, its a great feeling knowing that you cranked out 300 snatches.
The KEY is to keep focus on form as well. Cranking out reps just to get done doesn't count. Work on making EACH rep perfect form, no cheating. Again, this is where the mental aspect comes in. I think I'll post this to the discussion board as well, that's how much I love it!
Strength does not come from pysical capacity. It comes from an indomitable will.